• Dial back your saturated fat intake by selecting leaner proteins when you make your own meatloaf, meatballs, burger patties, chili, or lasagna. Focus on meat products that are 90 - 99 % protein.


• Another tip for cutting calories and cholesterol is to use egg whites instead of whole eggs. Use two egg whites for every egg called for in a recipe.


• Reduce saturated fat and calories in your meal by swapping cream and sour cream for fat-free yogurt or low-fat buttermilk.


• Ingredients with a higher fiber content are good for gastrointestinal health and keep you feeling fuller for longer. Swap out white rice for high-fiber brown rice. Brown rice contains more nutrients and fiber than white rice.


• More fiber will leave you feeling fuller for longer. Substitute white pasta with multi-grain or whole-wheat pasta.


• The same goes for bread and wraps. Choose baked goods made with whole grain flour and seeds to diversify your nutrient intake and include more fiber in your diet.


• Enjoy the flavor and texture of dairy without over-indulging in saturated fat and calories. Skip the full-fat cheese and choose from the many flavorful low-fat cheeses instead.


• Add flavor to your meals without all the salt. Use fresh herbs and spices instead of ready-made, salt-based herb mixes. Dried spices and herbs are also suitable low-sodium substitutes.

• Add your zoodles to boiling water and cook for one minute.
• Sauté with a little splash of avocado oil or olive oil for a few minutes until 'al dent'.
• Place the spiralized zucchini in a microwave-proof bowl and microwave for one minute.
• Place your zoodles on a baking sheet lined with a paper towel. Bake in an oven preheated to 200°F (90°C) for 10-15 minutes.

• Opt for lean meats and reduced-fat dairy products.


• To reduce your consumption of hidden fats, keep processed foods to a minimum.


• Get your good fats from ingredients such as nuts, seeds, olives, soy, fish, and avocados. These foods contain the long-chain fatty acids vital for good cardiovascular health.


• Substitute evaporated skim milk, reduced-fat milk, or yogurt instead of cream when making sauces. You can use a spoon or two of cornstarch to thicken your sauce.


• To add depth and flavor to your dishes, swap butter, creamy sauces, and sour cream for pesto, chutney, hummus, or salsa.


• Choose olive oil, canola oil, or avocado oil for frying.


• Reduce the amount of oil you use when cooking by using spray oils to lightly coat your pans.


• Where you can, cook with liquids like water, stock, wine, lemon juice, or vinegar rather than oil.


• Reduce the amount of fat that your veggies absorb by placing them in a hot pan and only then spraying a little bit of oil in the pan.


• Want that crispy veg vibe without the oil? Cook your vegetables in the microwave before placing them under the grill in the oven for a minute or two to crisp up.

• Use apple sauce as a sweetener instead of cane sugar.



• You can also use apple sauce as an oil substitute in your baked products. Swap out half the oil in your cake or brownie recipe for the same volume of apple sauce.



• Mashed banana or crushed pineapple also works well to sweeten baked goods.



• Flaxseed powder makes for a great egg substitute. For each egg in your recipe, dissolve one tablespoon of flaxseed powder in three tablespoons of water.



• Bake with vegetable oils like sunflower oil or canola oil instead of butter. They are equal substitutes, so for every 50 ml of butter needed, you can use 50 ml of oil.



• For an extra boost of fiber, use wholegrain flour instead of white flour where you can. Wholegrain flours might not be suitable for all cakes, but they work well for muffins, bread, and pancakes.



• To reduce calories and saturated fat intake, choose low-fat milk or nut milk instead of cream for your baking recipes.

• Use non-stick cookware so that you can use less cooking fat or liquids when preparing your meal.


• Cooking your vegetables in a steamer or microwave results in less nutrient loss than boiling in water.


• When you boil vegetables in water, try to use as little water as is necessary.


• Include more stir-fries in your meal plan. To retain their crunch, stir-fried veggies are cooked quickly, minimizing nutrient loss.

Baking

Baking your meat and/or veggies does not require extra fat or moisture. This cooking healthy method helps to retain nutrients.

Braising

The braising method begins with browning your food with a small amount of cooking oil on the stovetop. Then you add a small amount of cooking liquid (water, stock, wine) and simmer on low heat. Cooking at low heat helps to limit the destruction of valuable vitamins.

Broiling

The advantage of broiling food is that this method doesn't require the use of liquids or oils which may reduce nutrient content. Broiling on a lower setting can help to limit nutrient loss.

Poaching

Poaching is a clever method for packing loads of flavor into your food without using fats and processed sugars. Cook food at a gentle simmer in a liquid such as a tasty broth, fresh juice, beer, or wine. When you choose leaner cuts of meat, they can often dry out with some cooking methods. The advantage of poaching these cuts is that they don't dry out.

Roasting

This is another dry heat option that emphasizes slow cooking at a lower temperature. You can roast meat or vegetables with a small amount of fat or liquid to prevent them from drying out. A cooking healthy tip: Use less liquid by keeping your food closed for the first portion of the roasting time. To get crispy skin on your chicken or potatoes, only open up just before the end.